Open 16.4!

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Complete as many rounds and reps as possible in
13 minutes of:
55 Deadlifts
55 Wall-Ball shots
55-calorie Row
55 Handstand Push-ups*
*Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups.
Men Deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women Deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
IMG_6098Strength Focus
Barbell Conditioning:
4 Rounds for time of:
1 Power Snatch
2 Overhead Squats
3 Power Cleans
4 Front Squats
3 minute rest between rounds
– 245# M/165# W or as heavy as possible for the Power Snatch
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Korina and Samantha joined us today, visiting from Page!  Way to get your Open workout on at elevation!
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Some PR’s were had on the Deadlift weight for this volume of reps today!  So awesome!
The measuring stick with the tape line lent a whole new challenge to the handstand pushups!
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New break throughs on solid plank pushups came through today as well!!  GREAT JOB!!!

While the skill of Wall Ball shots doesn’t seem as sexy as having a break through on Bar Muscle Ups, this little beast is an equal challenge to good technique and resulting efficiency. Strong work to all who developed and used new-found power in their hips to drive the ball to new heights with new weight, as well as learning how to release their arms for sustainable energy!


  1. […] Compare to: 16.4 (December 2016 w no HSPU tape line), March 2016 […]

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